How much magnesium do you need each day? 3įor men, the estimated average requirement (EAR) for magnesium is 330mg per day for men aged 19-30 years, and 350mg per day for those aged 31 and older. Alternatively, try unsweetened cocoa powder in your cooking or as a delicious drink 1. The rumours you've heard are true! Chocolate does contain magnesium, especially if you choose dark chocolate with at least 60% cacao solids. Think soybeans (as well as tofu and edamame), chickpeas (including hummus), and kidney, cannellini and pinto beans 1. In addition to wholegrain wheat, other wholegrains to include on your menu when you're thinking about magnesium include buckwheat, rye, oats and quinoa 1. Their superior magnesium content is just one of the reasons why!įor example, the amount of magnesium in refined wheat (which has had its inner germ and outer layers removed) may be as little as a quarter of that found in wholegrain wheat 2. You already know that wholegrains are a healthier and more nutritious choice than refined flours and cereals. Eat whole grains and legumes for magnesium Other vegetables that provide useful amounts of magnesium include beetroot, corn and shiitake mushrooms 1. That means you'll find it in leafy greens like spinach, kale and silverbeet, as well as in other green veggies, including peas and runner beans 1. Magnesium is a component of chlorophyll 2, the compound that gives leaves their green colour. Sesame seeds and tahini are also great options, especially if you choose the unhulled (dark-coloured) varieties. Think about snacking on pepitas and sunflower seeds, almonds and almond butter, cashews and Brazil nuts. Nuts, seeds and products made from them are some of the richest sources of magnesium. Read on to discover just a few of the many magnesium-rich foods to consider including in your diet if you're keen to maintain your magnesium levels. Magnesium-rich foodsįoods that are naturally rich in magnesium include an extensive range of foods, including vegetables, legumes, nuts and seeds. It's involved in hundreds of physiological functions, including supporting cellular energy production, bone health and the healthy functioning of the muscles and nerves. Magnesium is an essential mineral that we need to obtain from our diets. Traditional Chinese Approach to Digestive Health.One cup will provide an adult with 24% of their DV, or 13 mcg. Baked beansīaked beans are a good source of selenium as well as protein. On average, a slice of whole-wheat bread contains 24% of the adult DV, or 13 mcg. Breadīread can boost selenium levels, particularly if a person opts for brown varieties. One large, hard-boiled egg will provide 15 mcg of the nutrient. EggsĮggs are also a good source of selenium. Brown riceĪround one cup of cooked, brown, long-grain rice contains 35% of the adult DV, or 19 mcg. One cup of 1% milk fat cottage cheese contains 20 mcg, or 36% of the adult DV. People should aim for around 3 oz of roasted chicken to consume 22 mcg, or 40% of the adult DV. The light meat in chicken contains the selenium. Pan fried, 3 oz of beef liver can provide 28 mcg, or 51% of an adult’s DV. TurkeyĪ 3 oz portion of boneless, roasted turkey contains 56% of the adult DV, which is 31 mcg. Once cooked, one cup of this type of pasta will contain 37 mcg, or 67% of the adult DV. Some brands of macaroni are enriched with selenium. ShrimpĪround 3 oz of canned shrimp has 40 mcg of selenium, or 73% of the adult DV. Roasted hamĪ 3 oz portion of roasted ham contains 42 mcg of selenium. That’s because it contains 45 mcg of selenium. Once drained, a 3 oz can of sardines in oil, with bones, will account for 82% of the adult DV. The same size portion of halibut has 47 mcg, or 85% of the adult DV. TunaĪround 3 oz of cooked, yellowfin tuna contains 92 mcg of selenium, or 167% of the adult DV. That’s 989% of an adult’s recommended daily value (DV). Brazil nutsīrazil nuts are very high in selenium, with 1 ounce (oz), or 6–8 nuts, containing 544 mcg. Many foods contain selenium, including: 1.
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